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hardgainer169
10-26-2006, 10:07 AM
Starting a Journal seems like the cool thing to do...No but seriously I figure it will help keep my priorities straight and keep me focused.

Plus everyone here can get a good laugh at my expense!:moon:

I'll start with my personal Stats.

Age: 18

Height: 5'9"

Hair: Brn

Eyes: Hazel (Ok maybe thats unnecessary)

Max bench: 185 (according to one of those 1rm calcs)

Max squat: 270 (again, according to a calc.)

Max Dead: 350

I have a weak bench. I would like to bring that up a bit.

Supplements:

Creatine Mono, 5g a day

Whey Protein whenever

Some weight gainer

Multi Vitamin 1 a day

Diet

I don't use fitday; did for a while but it takes up too much time. You guys will pry yell at me for it.

My diet sux cuz Im a student and I'm poor and I don't have a ton of time to cook. Canned food mostly, Some Frozen stuff, Chicken breast, tuna,once in a while we cook up somethin good.

MOrnin: 2-3 eggs, bowl of cereal, Juice, Multi, Whey protein

Mid-morning:Usually a can of soup or pasta w/ a glass a milk

Lunch: Similar to above

Mid afternoon: Say a can of tuna w/ some Ramen

Dinner:A big meal

Night time: Another big meal.

Bed time: always a big shake w/ some milk and maybe some PB.

Now I will post my Routine.
Routine

Horizontal Push Pull
Chest
Flat Bench, BB or DB 5x5
Low Incline, BB or DB 3x8
Back
Rack Pulls 5x5
BB rows 2x5
DB rows 2x5

Standing Calves 2x15

Vertical Push Pull
Chest
Military Press 5x5
DB OH Press 2x8
Dips 3x8

Back
Pull Ups 5x5
Chin Ups 3x8 (alternate these two)

Seated Calves 3x8

Quad Dominant
Quads
Squats 5x5

Hams
Leg Curl 3x15

Ham Dominant
Hams
Deads 3x5
RDLs 2x8

Quads
Squats 3x15

Week #1

Mon: Horizontal Push Pull

Wed: Quad Dominant

Fri: Vertical Push Pull

Week #2

Mon: Ham Dominant

Wed: Horizontal Push Pull

Fri: Quad Dominant

Week #3

Mon: Vertical Push Pull

Wed: Ham Dominant

Fri: Horizontal Push Pull

Week #4

Mon: Quad Dominant

Wed: Vertical Push Pull

Fri: Ham Dominant

repeat

As you can see, It's BGB revised to fit my needs. I plan to start this next week.

My current situation: Got sick 2 days ago, I think its a touch of the flu, gettin better now. I'm taking this week off because it would totally suck trying to lift right now, Much less eat which reminds me yesterday was pathetic I pry ate like 1.5K cals...I'm scared to step on the scale now.

I just ordered some Muscle Juice from DPS...I like it for its pre and post workout supplementation. Its got 3 types of protein and malto, Perfect! I also ordered some caffeine pills to spice up my workouts.

Did I miss anything? (goes back to check)

O well let me know if i did.

Thanks for reading!

Bob
10-26-2006, 12:51 PM
Welcome to journal land Hardgainer..
Looking forward to watching your progress.
Good luck on the illness..

hardgainer169
10-27-2006, 12:31 PM
Thanks Bearwolf!

Feelin much better today! Pumped to start lifting next week, Just going to take this week easy and let my self recover.

I hate not lifting...it seems like i keep getting smaller lol. But I think its pry the best thing I can do right now. Still trying to get my appetite back as well. I think as soon as I start lifting it will rebound with a vengeance!

hardgainer169
10-28-2006, 01:33 PM
Still feeling groggy and stuffy...Hoping by tomorrow or monday it clears up. I'm just glad I didn't get the full-blown flu like I did last year...Bed-ridden for like 4-5 days, lost like 10 lb. Depressing. BUt sweetI didn't so I can't wait to get crackin'

hardgainer169
10-30-2006, 05:23 PM
A quick installment before I rush home for my pwo sahake.

Just finished wk 1 workout, monday. Phenomenal! Best workout in a while. So far I love BGB.

Horiz. Push/pull

Chest
Flat DB bench 5x5 @ 65

Low incline DB bench: 3x8 @ 45

Back
Rack pulls 5x5 @ 275 (1st time I have done these)

BB row 2x8 @ 135

DB Row 1x8 @ 55, 1x10 @ 60

What Fun!

Weighed in at 157 today, down just 2 lbs since I got sick! I was worried over nothing. Now going to start eating like a mad mother f-er.

Just got my Muscle Juice + caffeine pills today. Muscle juice is delicious, tastes like brownies.

As for the caffeine pills...They were Excellent! I advise If you don't take them currently and want more energy in your workout..go get some!! I could feel a huge energy boost. I think this accounts for the sweet workout.

See y'all tomorro:nod:

1mmort4l
10-30-2006, 10:26 PM
Good luck hardGainer..
I'll be checking your progress regularly mate, keep it up. :whip:

hardgainer169
10-30-2006, 10:41 PM
Thanks for the support immortal!

It really helps the ol motivation.

hardgainer169
10-31-2006, 11:20 AM
Hoo Boy..

k today is Tuesday. Got up at 7:30 and ate an egg, a sausage patty, anenglish muffin, a glass of juice, a slice of cheese, and a weight gain shake.

Getin ready to head home for meal #2

I'm pretty dang sore, mostly in my traps and rhomboids. My chest is pretty sore too, and get this, my hams are sorer from the rack pulls than they ever were for deadlifts!:scratch:

Feelin pretty good overall...Can't wait for wed. workout.

BigTA1982
10-31-2006, 03:26 PM
Good luck man. I might of missed it but what is your goals?? I did see you wanted to get your bench up. Your bench is more then your body weight right now. I give props to anyone that can bench at least 1x their body weight. I would say good luck but it doesnt take luck, it takes dedication.

hardgainer169
10-31-2006, 04:30 PM
I would say good luck but it doesnt take luck, it takes dedication.

Ain't that the truth. Thanks for the support man; you are right I didn't really state my goals. I'll Do so now

My main goal is to get as big as possible.

That being said: I'll be more specific

Weight: 185

Bench: 225

Dead: 405

Squat: 315

That's about it for my short term goals (next 6 months) then we'll see where I'm at.

hardgainer169
10-31-2006, 04:31 PM
double post

hardgainer169
11-01-2006, 04:36 PM
Legs today...

Quad Dominant

Wed. 11-1-06

Squats 5x5 @ 185

leg curl 2x15 @ 65

Standing calves 2x20 @ 200

Legs are shot. Mostly my hams and abductors.

The squats were not fun today, because my traps are simply destroyed from Mon...sorer (?) than they've ever been, and the bar was torturous to set on them. But I managed to get a decent workout anyway.

Weight was 157. :(

I didn't eat enough yesterday. This morning I had abs. no appetite and i couldn't even finish my eggs because I felt like throwing up. Maybe thats why.

On a different note, has anyone here donated plasma? I'm going into do so soon, and i just wondered if it affected your lifting in any way. Be interested in your experiences.

hardgainer169
11-02-2006, 09:34 AM
Thursday, 11-2

traps are STIILL really sore...geez...I don't know what their problem is, they won't man up and recover!

Legs are dead...could barely ride my bike to school.

Ate a sausage and egg sandwich for breakfast. Gettin ready to eat a protein bar I just bought. (fascinating stuff, eh)

Wanted to sleep ina nd skip class, but I made myself get up. The dam caffeine pills keepin me up til like 2 in the mornin. Maybe I need to start taking a sleeping pill to counteract them.

Have a terrific day ;)

hardgainer169
11-03-2006, 03:47 PM
Vertical Push/pull today.

BB military press: 3x5@115, 2x4@105

DB press OH: 2x8@35 apiece

Dips: 3x8@bw+25

Pull-ups: 3x5@bw+25

Pronated grip chins: 3x6@bw

That's it. I got really fatigued during the pull-ups, so I wasn't able to complete the routine (missed 2 sets pullups and 6 reps chins) But everything else went well. BW was 157.2 lb, so it should start going up here in a while. I'm so sick of my diet; I wish I was a better cook. Canned chili and that kind of s--- get really old. (my complaint for the day)

K so recover this wknd, and hit the hams hard on Mon.

Later :)

hardgainer169
11-06-2006, 06:15 PM
mon. 11-6-06 Ham dominant Day.

This workout doesn't have much volume, but it sure is tough!

-Deadlift 3x5@275

-Romanian Dead lift 3x5@225

-Squats 1x20@135 (these were tough, but I think I could have done another 25-50 lb)

-Decline weighted crunches (w/ 10 lb) 1x20, 1x13

-Seated calf raises 1x15@125, 2x8@150

Weight was 159.2 :strong: :french: :hump:

Prety soon I'll be able to change my sig to 160! What a milestone. Can't wait. Now I got to go see if I can find a decent meal in our meager food supplies.

Bob
11-06-2006, 06:29 PM
Nice 20 rep squatting after all that DL'ing..
And looks like your bulk is progressing along nicely!!

Keep lifting heavy, Eating right and sleeping enough..

hardgainer169
11-07-2006, 09:06 AM
Thanks Bearwolf; yeah after the deads, I was pretty tired and I think that's probably why I underestimated the weight for the 20-reppers.


sleeping enough
Here's the rub...most days I *try to* get 8-10 hrs, but on mondays and wednesdays. I only get like 6-7 hrs. I don't know how much much it's affecting me but it definitely can't be too good.

hardgainer169
11-08-2006, 05:13 PM
Aaaand the cycle restarts.

Horizontal Push/Pull (Wed Nov. 8)

Rack Pulls 4x5@225 (went easy on these, because I could still feel the deads from Mon)

BB rows 1x8,1x10@135

DB Rows 2x10@65 (got some gains going on here...)

BB Bench 1x5@145, 1x5@165, 3x5@155

DB low incline bench 1x8@45, 2x8@50 (Here too...)

Now here's the kicker: Weight = 161.2!!!:clap: :clap:
hooray for me. I can finally change my sig!

Have a Good One;)

hardgainer169
11-10-2006, 04:57 PM
Fri, Nov. 10 2006

Quad Dominant

Squats 1x5@225, 1x4@225, 3x5@205

Ham Curls 1x15@75, 1x15@62.5

Calf raise (standing) 2x15@120

Decline Sit-ups 1x10@20, 1x7@20 (behind head)

Weight---> 160.8 :mad: lost 1 lb; nothing significant no big deal.

hardgainer169
11-13-2006, 06:08 PM
Mon. Nov. 13, 2006

Vert. Push/Pull

Pronated Chins 4x5@bw+25, 1x6@bw+35

Pull-ups 1x8@bw, 1x7@bw, 1x5@bw

Mil. Press 1x5@95, 2x5@105, 2x5@110 (tired from the pull ups)

DB OH press 2x8@35

Dips 3x8@bw+25

Weight=159.6 :( Lost a bit; I don't know why...gotta start eating more

Did more on the pull-ups; but paid for it with my presses, which were all lower. That's the way it works, I guess, eh?

hardgainer169
11-13-2006, 06:10 PM
double post

hardgainer169
11-15-2006, 05:03 PM
Wed. Nov 14, 2006

Ham Dominant

Deads 1x5@225, 1x5@315, 1x4@295, 1x5@ 245, 1x4@275

Romanian DL 3x6@185

Squats 1x20@155

Calf raise 2x8@135

Decline Crunch w/ weight behind head 1x20@10, 1x15@10

This workout is dang hard! Couple two types of deadlifts with 20-rep squats and you're toast! Even when I'm doing the RDLs I'm shaking so much I can barely hold onto the bar.

Weight=160.7 I think I hit a sort of "wall" at 160. Over thanksgiving, I'm going to take a real break froim both the lifting and the eating (yea right). THen when we hit 'er on Mon, I'll be ready to re-start. The last Time I did this, I gained four poiunds, so I think it really helps me.

Good day to ya ;)

hardgainer169
11-17-2006, 05:42 PM
Horizontal Push/pull (fri, nov. 17)

DB Bench 1x5@65, 1x5@70, 3x5@75

Low incline DB Bench 3x8@60

BB row 1x5@145, 4x5@155

DB Row 3x8@65

Good Day. Weight=162.5 :)

Yesterday was my Bday!

hardgainer169
11-19-2006, 06:01 PM
damn my tooth has been giving me hell..needs a root canal, but I can't get in for a while.. meanwhile it hurts like heck and keeps me up all night...not to mention making eating that m uch harder :(

Coke
11-20-2006, 04:14 AM
Belated b'day wishes man...too bad about the tooth ordeal, hope you get that looked at soon - maybe more protein/weight gain drinks will help out in the meantime. Raising up slowly and surely in here, nice job.

hardgainer169
11-20-2006, 12:17 PM
thanks Coke...I've got an appointment later this afternoon, so it should be fine by tomorrow.


maybe more protein/weight gain drinks will help out in the meantime

Right you are..in fact, you saying that just sparked something in me to start making weight gain shakes more often...I used to be real strict about it but I've gotten lazy, so watch out oats here I come...

hardgainer169
11-20-2006, 12:18 PM
Anyway, This week is a r&r week...take a nice lazy thanksgiving break, and build up motivation for the next.

hardgainer169
11-27-2006, 05:12 PM
We're back at it, after the week long break...

Quad Dominant

Squat 2x5@205, 3x5@185 as expected, strength took a drop from last time. This is the price one pays for being lazy :)

Leg Curl 2x15@62.5

Standing calf raise 1x15@120, 1x15@140 a pleasant surprise; the rest of my lifts actually improved, albeit a very small amount

Decline crunch w/ dumbbel behind head 2x8@22.5

Weight=157 :( I expected it but a loss of 5 lb is always a sadness...I expect most of it to come back within a few days.

On another note, my root canal was started...my tooth is almost back to normal! I gotta go in thursday to finish filling it, but the worst is over. What a relief. I don't know if you've ever had one of these, but if you have you'll know how it just completely takes the wind out of your sails. Tooth pain SUCKS. So I am very happy to be done with it.

Coke
11-28-2006, 04:02 AM
We're back at it, after the week long break...as expected, strength took a drop from last time. This is the price one pays...

No doubt, strength was bound to drop off some - but as long as you pay to the piper it should be ok, lol.

Nice leg day to resume things with bro.

hardgainer169
11-28-2006, 06:14 PM
Yea Thanks Cocoa; all things considered, Im doin OK.

Wierd Experiences with Eggs

The last few times I have eaten eggs for breakfast, I have gotten slightly "sick"...Today I ate 2 eggs in my breakfast. I felt bloated and queasy until 4 pm. I couldn't even finish my chili at lunch. WTF??? Its happened enough that I think I'm going to do away with the dam things altogether. Dont know why this strange symptom just kind of cropped up all the sudden..but it sucks.

hardgainer169
11-29-2006, 04:34 PM
Vert Pushpull

Cut volume a little, being my 1st for a while

Dips 2x8@bw+45, 1x6@bw+45 :) still goin up

Mil press 2x5@95, 2x5@85

Arnies 1x10@30

Pull ups 2x5@bw+25

That's it. The only thing that went up was dips, but I think a lot of that had to do with it being the 1st exercise.

weight=160 :) it's comin back!

Well, thanks for reading have yourself a good one ;)

hardgainer169
12-01-2006, 04:52 PM
Ham Dominant

Did away with regular deads...I'll give it a few weeks and see how it works out.

RDLs 5x5@225

20-rep squats 1x20@175 :) still going up

Sliding calf raise w/legs bent 3x8@250

Weighted decline crunch behind head 2x12@15

Weight=161.2

A real bummer...this christmas break I'm going to take another break (3 weeks) I've got to work. I need to figure out a way to maintain however. This means eating a lot and figuring some type of workout.

Catch ya later

hardgainer169
12-04-2006, 04:59 PM
Horiz. Push Pull

Rack Pull 3x5@315

BB Row 3x5@185, 2x5@165 switching things up a bit here

DB Rows 2x8@70

BB Bench 5x5@70 I actually did the first 3 sets with one 70 and one 75...and I didn't even notice. WTF?

Low Incline DB Bench 3x8@50

So my lifts didn't really go up or down...Unfortunately they're not going up for a while because of Christmas break. I can't wait until after christmas break I'll have the money and time to git 'er done

Weight=162.3 still goin' up.

hardgainer169
12-04-2006, 09:09 PM
According to FitDay:

3873Cals

142g fat
425g carbs
174g protein


So far today. Should be around 4500 by day's end.

Day's end:

4705cal
174 fat
494 carb
247 protein

hardgainer169
12-05-2006, 11:29 PM
Macros for today:

4319Calories
157g fat
495g carbs
234g protein

hardgainer169
12-06-2006, 04:42 PM
Quad Dominant

What a Day...New PR's on EVERYTHING!

ATF Squat 5x5@225 Especially happy with this!

Leg Curl 2x12@75

Standing Calf Raise 1x15@120, 1x15@140

Weighted Crunch behind head 2x8@bw+25

Weight=163 :) :) :) Back on top !!

So far Today, 1900 Cals, 108g Protein. I'll have to eat like an animal cause My appettite was killed earlier today by some unexpected financial problems. But we got a roast beef dinner cookin and I plan to eat like half of it! That'll pack in the cals!

Coke
12-07-2006, 04:41 AM
Nice 5 x 5 atf squats, fine effort in general bro.

hardgainer169
12-07-2006, 06:39 PM
Thanks Coke. At least I'm trying, right? He he.

Anyway, yesterday I had about 4300 Cals. Can't wait for tomorrow, my legs are gonna be dang sore. Well I think I'm done lifting for a while, until I get back for Christmas Break. I'm sick of taking breaks and stuff, but unless I have a set routine for everything, I can't do s--t.

Over break, I'll do a weightless routine and just try to maintain. If I do it right, I shouldn't have too much catching up to do in January.

Coke
12-08-2006, 05:52 AM
I can understand your situation for xmas break to an extent but there's no reason why you can't get a guest pass somewhere...just tell them you want to check the place out before joining, and that way you can still get some work in with no strings attached, lol.

hardgainer169
12-08-2006, 10:53 PM
Aright Coke..I'll take you up on that and see what I can find...

Can you get pass in like week increments? Cuz most of the ones I've been to want like a year membership.

hardgainer169
12-13-2006, 03:34 PM
Horiz. Push/Pull

I haven't been logging lately, mostly because I been kinda takin it easy, not training very seriously. But today was a good workout.

:clown:


Rack Pulls 3x5@315

BB rows 2x8@145 (weak)

DB rows 2x8@75 :clap:

DB Bench 5x5@70

Low Incline cg DB press 3x6@50

My traps are already all tensed up...for some reason Rack Pulls really nails 'em.

Weight is hanging around >160 since I slowed the bulk...I need to at least maintain until next semester.

Got one final to go...Chemistry:mad: I don't like Chemistry.

Well catch ya next time :fart:

Coke
12-14-2006, 05:19 AM
Got to do your best on the chemistry final - I know you already know that, lol.

BB rowing is one movement that takes time to get moving with, keep on'em...all numbers look nice man.

hardgainer169
12-14-2006, 12:42 PM
Thanks Coke..the Chem exam was a killer. I think I did my best although that's not sayin much :p My biggest concern is passing that class...I sure as hell better

Anyway

I love BB rows but they are probaly not my strength. They have gone up quite a bit tho, and they're gonna keep going :)

I think they are fairly even with my Bench press numbers, tho..at least thats good. maybe a little bit lower.

hardgainer169
02-06-2007, 12:51 PM
Wel its been ages since I posted; I have been working out, but i've been so busy with school (19 credits) that I don't have time to post and I've placed a lower priority on gaining. I am sitting at just under 160 right now.

But yesterday, I was doing rack pulls and I wanted to see how much i could pull; I did 375 and I was happy about that. And I held it up for a good 5 seconds, too. So at least I'm going somewhere.

hardgainer169
04-02-2007, 05:35 PM
Still bein a lazy ass-I have been lifting but not eating enough to support growth (ever my dillemma) and just last week I was sick and had to lay off all week...as well as eat like a bird due to queasiness. Back at it today and weight was just under 155 )c:

ATF squat 3x5@185, 2x5@205
cg bench (decline) 2x10@105, 2x8@125
Leg curl 2x12@62.5
calf raise2x15@120
Sit up w/30 lb: 3x6

I wanna go out with a bang this semester...gonna try to reach 165.

hardgainer169
04-25-2007, 06:31 PM
Wazzuup? :whazzup:

Today I did a Ham dominant.

Deads: 6@325

Squats: 16@185

Standing Calf raise: 10@165

Decline situps: 12@45 db


After reading a lot about dogg crapp training, I have been incorporating some of his principles, which make sense to me, into my workouts. So these numbers represent my main working set.

My calories have been around 4000. maybe more like 4200.

Today I weighed 164 =)

This summer I am going to try a full-blown DC routine.


1)Monday

flat DB press
Arnold Press
Reverse grip bench
Chin ups
Rack deads
X|_|_|_|_|_|_|_|_|_|_||_|_|


2)Wednesday

Heavy Squats
Incline DB curl
Lying leg curls
Standing calf raises heavy
Abs
X|_|_|_|_|_|_|_|_|_|_||_|_|



3)Friday

Flat BB press
BB millie press
Skull Crushers
Lat pull down
BB rows
X|_|_|_|_|_|_|_|_|_|_||_|_|


4)Monday

20 rep squats
Heavy RDL’s
BB curls
Seated calf raises
Abs
X|_|_|_|_|_|_|_|_|_|_||_|_|


5)Wednesday

Incline DB press
DB shoulder press
Close grip bench
CG chin ups
Deads
X|_|_|_|_|_|_|_|_|_|_||_|_|



6)Friday

Heavy squats
Lying leg curl
Preacher BB curls
Standing calf raise
Abs
X|_|_|_|_|_|_|_|_|_|_||_|_|

Let me know if you have any feedback.

hardgainer169
04-25-2007, 06:33 PM
If I can keep up the self - engorgement, I ought to be able to reach 165 by the end of next week. =)

Here's something I thought was pretty funny. (not directed toward anyone, please don't take offense)

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.................... ...../.../ /
.................... ..,/¯ ..//
.................... ./... ./ /
............./´¯/' ...'/´¯`•¸
........../'/.../... ./... ..../¨¯\
........('(...´(... ....... ,~/'….')
.........\.......... ..... ..\/..../
..........''...\.... ..... . _.•´
............\....... ..... ..(
..............\..... ..... ...\

hardgainer169
09-10-2007, 05:19 PM
Lot to catch up on...

This summer I laid off the bulk and the weights. I paid for it by losing almost 20 lbs.. got all the way down to 145 by the beginning of this school yr.

I started again two weeks from today... following the routine i posted ^

But up to this point I have been playing catch up...i think that my lifts are stating to get closer to what they were three months ago though.


Today I did workout #1

Flat bb bench: final set 1x6@155

Arnold press: final 1x5@45

Tri extensions: final 1x5@95

Chin up: final 1x5@bw+35

Rack dead: final 1x8@315

weight = 153 so i've gained about 8 lbs in two weeks. I ought to be able to reach my previous best (165) in another 3 or 4 weeks.

I estimate that I'm consuming ~4500 cals/day

My goal for this year is to reach 175.

I want to bench 225

I want to Deadlift 405

I want to Squat 315

I know these goals can be attained. Jus gotta put in the elbow grease

hardgainer169
09-25-2007, 02:41 PM
weight is sitting at about 157 right now. I am going to weigh 165 by October 12.

At least my lifts are still goin ^. Had a good workout yesterday


Flat DB bench 1x7@75

Mil press 1x5@105

Decl Cg bench 2x5@125

Rack pulls 1x5@365

pronated chins 1x5@bw+55

pretty happy with it. None of my lifts have stagnated yet so i'm going to keep forging ahead.

The extreme stretching part of the dg routine hasn't really been my biggest priority. I've been stretching past the point of pain, but not holding it for 1 minute like he advocates.

hardgainer169
11-09-2007, 07:28 PM
flat DB press 1x6@85

Mil press 1x5@120

skulls 1x10@85

BB rows 1x12@135

lat pulldown 1x10@152

still going up. good deal...not about to stop now.
weight got up to 165 earlier, but its sitting at about 163 now. So when I am consistently at or above 165, I get to change the sig...nice! I'm expecting this to be within the next couple of weeks. :)

mickyjune26
11-10-2007, 09:07 AM
keep going man, you'll keep progressive fast right now! Welcome back!

Coke
11-11-2007, 09:44 AM
Good job dude, raise up a little at a time...glad to see the effort.

hardgainer169
11-30-2007, 07:39 PM
Hey, comments! :)

Thanks guys

I'm pretty lazy with my journal and I know I shouldnt be because it's good motivation to do better.

But Like you say cocoa, little at a time will do the trick...

Took a week off for thanksgiving break and this week my lifts nearly all stayed the same...I consider that a success in itself!

Today:
Flat BB press 1x5@175, 3x5@175

DB shoulder press 1x5@55(personal best)

skulls w/ db 2x10 @ 65

BB row 2x8@155

Lat pd 1x9@152 (not like that means anything)

And my weight stayed about the same as well (~163) I was feelin bloated an nasty yetesrday and putzed out on eating, better today tho. Not only that but Wednesday night I was up til 3:30 am doin hw and studying for a differential equations exam...that'll do it to ya. Still feelin that.

Coke
12-02-2007, 10:16 AM
Major props on the school studies man!!...good luck with staying on track throughout this whole winter.

hardgainer169
12-06-2007, 07:05 PM
Thanks...the truth is I'm not near as hard a worker as i wish I was...if I had been regularly doing all the homework and studying like I ought to be I wouldn't have to do that sort of thing! Anyway, I did get an 80% on the exam so it was worth it!

My workout yesterday:

Incline DB bench 1x8@50, 1x8@65, 1x6@75

Mil press 1x10@65, 1x8@95

CG smith bench 1x10@135

Pullups 1x8@bw+25, 1x6@bw+45

some bb curls


And Wednesday I did:

Deads 1x3@365(I wanted 5, but didn't get it)

20rep squat @190

some calf raises

And..the scale finally crept up over 165! 165.9 as a matter of fact! time for a sig change. *leaves to change sig*

mickyjune26
12-06-2007, 09:53 PM
congrats on the weight gain. You have some strong lifts in here. way to go!

hardgainer169
12-10-2007, 01:57 PM
Thanks man you're doin pretty dang good yourself! I wish I had your bench.


Today was great for me.

DB Bench 1x5@90 *PR*

Mil Press 1x5@125 *PR*

Skulls w/ db

Rack Deads 1x5@405 *PR*

Chins w/ bw+55 1x5

3 prs in one session...I consider that a success! My weight stayed about the same, I skipped my workout last friday due to finals crunch.

later :)

Coke
12-11-2007, 05:51 AM
PRs all over the place...on a roll bro.

tigo
12-11-2007, 08:24 AM
PR CENTRAL! a big congrats to you homey

hardgainer169
01-14-2008, 09:18 PM
Thanks boys! Christmas break was work, work an make money...u know how it goes. So now I'm back and ready to reach 175 (it's going to happen). WEight dropped to 158 over break and lifts were pretty weak, though I didn't push it too hard.

Flat DB bench 5@75

Mil press 5@105

cg bench

Rack pulls 5@315

chins 5@bw+55

Ha ha what a contrast to my last workout! I'll get there soon though...

hardgainer169
01-18-2008, 11:38 PM
I've been sick since Wednesday, just getting over it, so I havent really made any progress. my weight was the same as last time.

BB bench 3,2@175

DB OH press 8@45

DB skulls 8@40

BB rows 10@135, 6@155

Chinups 4@ bw+60

so all things considered, it wasn't too bad.

Coke
01-19-2008, 07:21 PM
No, session wasn't too bad at all man...got to stay on it.

hardgainer169
01-23-2008, 05:12 PM
Thanks cocoa..its jus kind of disheartening to see them drop like that, you know? But I guess thats just part of it.
I still havent really gained any weight, been unable to eat much from my stomach flu.

DB incline bench: 6@75

Arnolds: 5@45

CG smith bench: 9@185

chins: 8@bw+25

BB hammer curl 10@75

i'm gettin almost back to my previous lifts...woo hoo! Alrighty then, good day to u all

hardgainer169
01-29-2008, 10:39 AM
DB flat bench 5@85

MIl press 5@115

cg smith bench 5,2@185

Rack pull 5@365

chins 3x5@bw+45

weight = 160

Coke
01-30-2008, 06:03 AM
Good seeing you flow with it bro...got to put some leg work in the mix.

hardgainer169
02-06-2008, 11:36 PM
yea Coke don't worry I've been doing legs, i just haven't been journaling them...so here's my leg day today:

squats 3,1@250

RDLs 5@225, 3@275

seated calves 2x8@150

decline DB crunches

pretty good day, weight was ~163

Coke
02-07-2008, 06:11 AM
Nice job with those squats and other movements dude.

hardgainer169
02-10-2008, 09:02 PM
My workout last friday

Flat bb bench 4,2@185

Arnolds 5@50

Skull crusher 10,6@85

lat pd 10@163

BB row 8,3@155


Weight stayed steady. See if I cant start bringing it up...

hardgainer169
02-12-2008, 06:32 PM
Yesterday

DL 4@345

Squat 15@185

Standing calf raise 2x10@295

decline db crunch, 8@35 lb

My deads are getting back up to where I was before. Also, I was about a pound heavier, very nice.

hardgainer169
02-13-2008, 07:56 PM
Today

DB incline bench 4@80, 3@70

some shoulder flyes

DB skulls 8,7@35lb

CG chins 5@bw+60

hammer curl 5@45, 5@40, 5@30, 5@20

very good workout. I also tacked on about half a pound

Coke
02-14-2008, 05:46 AM
Efforts are looking nice, doing fine guy.

hardgainer169
02-18-2008, 07:41 PM
Thanks Coke, I appreciate the encouragement.

Today was great.

DB flat press 5@90

Military jump press (heave it up then slow negatives) 4@135

cg smith press 5@205

Rack Pulls 5@410 (PR)

Chins 5@bw+65

felt good, especially the DB presses. Ill do 95 next time. Also, weight was all the way up to 167!

hardgainer169
02-18-2008, 07:43 PM
Last friday

Squats 5@240

Thats all I did, I had to work them into my lunch hour.

Coke
02-20-2008, 06:10 AM
Props on the progress and raising up gradually...gonna be over the 170 mark soon.

hardgainer169
02-20-2008, 05:46 PM
Thanks man, I'd sure like to get up to 175 by may!

Today, my weight was steady. But I had a great leg day:

Squats 5@255 (PR)

RDL 5@285 (PR)

Standing calf raise

DB decline crunch behind head: 10@35

I'm pretty jacked on the squats! This is the most I've ever done and it feels great. Go for 260 next time!

Coke
02-21-2008, 05:47 AM
Nice seeing them PRs - :thumbup:

hardgainer169
02-22-2008, 05:07 PM
It sure is! had another one today.

Flat BB bench 5@190 (PR)

DB shoulder press 5@55

Skull crushers to cg bench: 6,5@95

some lat pull downs

some DB curls


This is just one of those times wen everything is goin well, i guess! wel see how long it lasts.

Weight was steady again.

hardgainer169
02-26-2008, 09:38 AM
Today was sort of a dismal workout. I lost my bag of chalk (again) and consequently, my sweaty ass hands kept slipping off the bar.

Deads 4@345

Squats 10@205

calf raise

crunch w/db

weight was still the same.

Coke
02-26-2008, 09:54 AM
Good job man, keep raising up.

hardgainer169
02-27-2008, 08:44 PM
Thanks coke, today was a little better, though my weight was about the same.

Incline DB bench 5@85

Dips 5@35, 6@45

skull crusher w/ db: 40 lb (8 reps)

Chins 5@bw+70

DB curls 5@50

Coke
02-28-2008, 09:01 AM
Session is tight bro, keep it up.

hardgainer169
02-29-2008, 12:56 PM
Thanks Coke, today was a nice quick one during lunch

Squat 5,1@260 (PR)

Some calf raises

some decline situps w/db

Squats still goin up...good sign. Now if the scale would just go up. It still says 167, being very stubborn these days. Guess I'll have to toss down an extra shake every day

Coke
03-01-2008, 08:34 PM
Solid numbers on the squats bro.

hardgainer169
03-03-2008, 08:09 PM
Thanks man that's pretty sweet to hear from a guy like you.

Today was pretty sweet.

DB bench 5@95 (PR) gonna be doing 100s pretty soon!

Mil press 5,2@120

OH skull crushers 8,10@65

Pull up 5@45

hammer curl 5@45, 5@35

hardgainer169
03-03-2008, 08:10 PM
Weight was up to 168...2 to go til sig change...

hardgainer169
03-05-2008, 06:34 PM
Squat 3,2@265

Rack Pull 5@415 (PR)

Calf raises

I wasn't at my best today, I think it's because I haven't been getting enough sleep. In any case, I'll go for 5 reps on the squats next friday. Weight was steady.

Coke
03-06-2008, 05:54 AM
Getting real strong overall, super db benching and rack pulls PRs.

hardgainer169
03-10-2008, 10:17 PM
well, looks like my lifting career is on hold for an indeterminant amount of time. Over the weekend, I had a snowboarding accident, and broke the scapula and tore the rotator cuff on my right shoulder. Goin to orthopedists tomorrow to find out what to do about it.

Very sad time..I was doin better than I've ever done. But don't think I wont burn past these numbers when I've healed back up. Until then, happy lifting to everyone.

Coke
03-11-2008, 05:33 AM
Sorry to hear of your plight man, accidents like that are very unfortunate...let us know what doc says.

hardgainer169
03-11-2008, 09:49 AM
Well, my prognosis was better than i'd hoped for..doc says my rotator cuff ought to be ok. The broken scapula should heal back to 100% in 2 months. So in 8 weeks, i'll be back to it.

mickyjune26
03-11-2008, 11:23 AM
stopped in here for the first time a while. sorry to hear about the injury. It'll heal up fast though and you'll be stronger than ever as long as you DON"T GIVE UP!

we'll be rooting for you man.

hardgainer169
03-26-2008, 03:29 PM
thanks for the support MickeyJune! Man I can't wait to get back into the weight room...it's only been 2 and a half weeks and I feel like I'm weaker than I've been in a long time. I'm sure I've dropped at least ten pounds as well.

I'm considering going and doing some squats and lower body work, since the arms aren't really used much. What do you think, would that be a bad idea?

Coke
03-27-2008, 05:50 AM
Probably the best thing you can do right now is walking, running, treadmill, elliptical, steppers...cardio type stuff - you get the idea. Wish you the best bro, gonna come back ridiculously hungry and driven.

hardgainer169
03-27-2008, 04:28 PM
Thanks, coke, I'll consider that. Appreciate your support. Yes indeed, I am going to use this setback as motivation.

hardgainer169
04-01-2008, 03:36 PM
Wow, my right arm is 1" smaller than my left. Depressing.

I've been doing some explosive leaps and core exercises and such to keep my general conditioning decent.

Also, yesterday I did some push ups. That felt nice, although i was a bit worried about whether I was slowing recovery at all. It seems as though they'd help, not slow, but I don't know. I feel fine right now. My right arm is so weak though.

I've also been taking waxy maize and trying to keep my calories up. I estimate that I weigh about 160 right now.

want to lift dead bars of plates.

hardgainer169
04-11-2008, 07:21 PM
Got into the weight room for the first time in 6 weeks. I weigh about 160.

BB bench 3x8@95 (could only complete 1/2 range of motion...shoulder still sore)

Squat 2x5@185 (got to get my squat back up)

BB row 3x8@135 (the only movement I have any strength with still)

and that was it. my shoulder was a bit sore when I left. but it was nice to get back into the loop somewhat.

Coke
04-13-2008, 11:14 AM
Got into the weight room for the first time in 6 weeks...

Good seeing you get back to it man.

hardgainer169
04-16-2008, 12:04 AM
Good seeing you get back to it man.

Thanks Coke...I'm pretty pumped to be back in. I just wish I could bench again.

Today I did:

DB bench 3x5@50 Once again, not a full ROM. Is my shoulder ever going to be back to normal?

Rack pulls 1x5@335 hands are baby smooth from not lifting...ouch

Pull up 3x5

Squat 1x5@225


Can't really attack the weights las I'd like...but some progress.

weight = 162

hardgainer169
04-22-2008, 06:16 PM
Yesterday actually felt like a normal session...lot of fun.

Deads 5@315

DB hammer curl

Flat BB bench 7@155

It's great to be able to bench again...ROM was still a bit limited, but it was awesome still.

weight ~163

Coke
04-23-2008, 05:38 AM
It's great to be able to bench again...ROM was still a bit limited, but it was awesome still.

That's sweet...bout to raise up again on the bench.

hardgainer169
05-08-2008, 10:32 AM
Yea Coke...I was just getting there when I caught a bad flu.

kept me out for a week and a half. So this Monday I started over AGAIN...sigh

BB Row 8@155

Squat 5@185

DB Bench 5@70

DB incline bench 8@50


getting ready to move back home for the summer...see if I can't break some records this summer.

hardgainer169
05-08-2008, 05:47 PM
Yep...I'm even weaker now than after my shoulder healed...

Deads 3@315

Chins 5@bw+45

Dips same^^

Incline DB press 10@45

saddening. weight = 155 :(

BigTA1982
05-08-2008, 05:58 PM
Man your strong as hell. I was mountian biking in Arizona and hit a snow covered rock and went flying. I tore my shoulder all up and went to the military doctor to get it looked at. All I got was a bottle of 800mg IB Pro. After it healed up it didnt take long to set new PRs.

hardgainer169
11-09-2008, 11:18 PM
Back after a hiatus over the summer...my shoulder's all better and I've been doing a 5x5 to regain all my strength.

Bests to date:

Bench: 195x5

Squat: 260x5

Deadlift: 350x5

Military Press: 120x5

Dips: bw+95x5

chins: bw+65x5

By and large, about to where I was before. So now I'm going to start DC again, however I'm going to follow the routine exactly this time. Goal: gain 10 lbs. When I weigh 175 (soon) then I'm going to see just how much stronger I've gotten on the above lifts with a 5x5.

hardgainer169
11-02-2009, 08:16 PM
Last year was somewhat disastrous...hurt my shoulder again and spent most of the year recovering from that.

This past summer I started Neanderthal No More, which I just finished.

Today I started the Texas Method.

Squat: 5x5 @ 225
Clean: 5x2 @ 155
Bench: 5x5 @ 155
BB Row: 5x5 @ 165 (underhand)

weight = 165

So I am pretty much up to where I was before. And I feel like NNM has really improved my form on everything. So its time to get to work on TM and watch the numbers go ^.

hardgainer169
11-02-2009, 08:19 PM
I forgot: I set some new PRs last yr while on Starting Strength

Squat: 325 1RM

Bench: 225 1RM

and some others that I can't quite remember. Anyway, I'd been doing well despite my shoulder problems.

hardgainer169
11-04-2009, 04:44 PM
Wed: Recovery day

Front Squat: 3x3 @ 135
Still learnin these...the weight isn't difficult but its pretty hard on my wrists and hands as I suck at the snatch grip. Got to practice
GM's: 3x8 @ 135
Millie press 3x5 @ 115

weight: 166.4

Coke
11-05-2009, 05:49 AM
Nice seeing you back on track in here man, wish you the best with the training and everything.

hardgainer169
11-05-2009, 11:09 AM
Thanks CoCoa, I've always appreciated your input and encouragement.

hardgainer169
11-06-2009, 06:38 PM
Maximum Day

Squat 5@265

Deads 5@335

Bench 5@180 and this seemed easy so I did 5@185

Chin up 3x5 @ bw+25

Fun workout! It feels great to be pushin some real weight (relatively speaking).

weight = 167.4

hardgainer169
11-09-2009, 04:51 PM
Volume day

Squat 5x5 @ 235
Clean 5x2 @ 165
Bench 5x5 @ 175
BB row 5x5 @ 165

weight = 169.1

Coke
11-09-2009, 07:57 PM
Keep it rolling bro, making gains at a fine gradual pace.

hardgainer169
11-12-2009, 10:37 PM
Thanks Coke, maybe this time I'll finally meet my goal of 175 without some accident or something.

yesterday, I had a recovery day:

Front squat 3x3 @ 155
-still learning, though they seemed easier than last time. Soon maybe I can actually use decent weight.
GM's 3x8 @115
-backed off the weight to concentrate on getting my form down
Military press 3x5 @ 120

weight = 170.3
we'll see if that number stays steady over the next few days.


Tomorrow is max effort day

hardgainer169
11-13-2009, 02:07 PM
Great workout. Max Effort:

Squat 5 @ 275
Deads 5 @ 345
Bench 5@ 190

chinups 3x5 @ bw+30

and weight = 170.5

Feels good to be back on top. I expect to be adding 5-10 pounds to each lift next friday.

Coke
11-13-2009, 06:15 PM
Good job for both days dude.

hardgainer169
11-16-2009, 05:30 PM
Thanks man.


Volume day:

squat 5x5 @ 255

clean 5x5 @ 175

bench 5x5 @ 185

row 5x5 @ 185

weight = 169.6 lost a little over the wknd, it should jump back on

hardgainer169
11-18-2009, 04:17 PM
Recovery day


Front squat 4x3 @ 155
-still working on form...getting better I think
Good Morning 3x8 @ 115
-again, watching the form
Military press 3x5 @ 125
-actually didn't quite get the last rep, but I'm gonna go with it.


Here's the best part:
weight = 172.6

sweet! I'm almost to my goal. time to update my sig line

Coke
11-19-2009, 01:45 PM
Here's the best part:
weight = 172.6
sweet! I'm almost to my goal. time to update my sig line

That's great, you'll past the 180 mark soon at this rate.

hardgainer169
11-21-2009, 01:43 PM
Man that would be amazing to reach 180...that's my next goal as soon as I reach 175, which should be in the next few weeks.

Yesterday was a max effort day.


Squat 5 @ 285 (PR)

Dead 5 @ 355 (PR)

Bench 5 @ 205 (PR)

Chin up 3x5 @ bw+35


This is the strongest I've ever been. I'm really liking the Texas Method/Practical Programming routine.

weight = 172.9

Coke
11-21-2009, 03:49 PM
Really making headway with that program, props on the PRs.

hardgainer169
11-23-2009, 02:58 PM
Thanks Coke, Im havin a lot of fun.

Volume

Squat 5x5 @ 265

Clean 5x2 @ 185

Row 5x5 @ 185

Bench 5x5 @ 185


weight - 173.4


Thxgiving!

hardgainer169
12-01-2009, 10:32 AM
Recovery: 11/25

Front Squat 3x3 @ 185

Good morning 3x8 @ 135

Mil Press 3x5 @ 130

hardgainer169
12-01-2009, 10:34 AM
Max effort: 11/27

Squat 6 @ 280

Dead 3 @ 360 (no chalk, couldn't hold the bar)

Bench 5 @ 205

Chins 3x5 @ bw+30

hardgainer169
12-01-2009, 10:36 AM
Volume: 11/30


Squat 5x5 @ 255

Clean 5x2 @ 190

BB Row 5x5 @ 185

Bench 5x5 @ 190

weight = 171.3 lost a little, it will jump back on

Coke
12-02-2009, 03:29 AM
Nice updates, moving on strong man.

hardgainer169
12-02-2009, 04:42 PM
Thanks Coke. I'm not sure what to do over Christmas. I'm going to be working construction and I don't know if I should keep on lifting or take a month break. Opinions?

Recovery day

Military Press 3x5 @ 135 (PR)
Front squat 3x3 @ 185
Good morning 3x8 @ 135

weight = 173.5

Maybe I'll break 175 by this friday.

Coke
12-02-2009, 08:23 PM
Probably best to go to work every day available, you can always throw some workouts in here or there. I wouldn't completely take off, even if it means focusing on a few specific movements. You should be able to find a way around the situation.

hardgainer169
12-04-2009, 02:21 PM
You'r right Coke I dont want to start going backward after all the progress I've been making. Maybe I'll work out twice a week, just do whatever I can to maintain. Construction is a pretty good workout on its own, too.

All new records today!


Max effort


Squat 6 @ 285 (PR)

Deadlift 5 @ 365 (PR)

Bench 5 @ 210 (PR)

Chinup 3x5 @ bw+40

Great workout, real motivating to hit new records.

weight = 173.4

Coke
12-04-2009, 09:13 PM
All new records today!

That is super dude, props.

hardgainer169
01-15-2010, 02:23 PM
Gettin back into it after a short christmas break


max effort:

Squat 10 @ 225
Dead 5 @ 315
Bench 5,2 @ 185 (no spotter)
chins 3x5 @ bw+25

hardgainer169
02-10-2010, 08:24 PM
Been busy, then got Strep, having a hard time getting back into a groove. Had good workouts this week. Still on Texas Method.

Monday
squats 5x5 @ 245
cleans 5x2 @ 185
Bench 5x5 @ 175
Row 5x5 @ 205

Today
Front squat 3x3 @ 185
Good morning 3x8 @ 115
Military Press 3x5 @ 135

weight sitting at about 165.

hardgainer169
02-13-2010, 12:27 PM
Yesterday was a max day:

Squat 5 @ 265

Deadlift 5@ 335

Bench 5 @ 195

Chinup 3x5 @ bw+45

hardgainer169
02-15-2010, 06:23 PM
Today: Volume

Squat 5x5 @ 255
Clean 5x2 @ 190
Bench 5x5 @ 185
Row 5x5 @ 210

My BB rows are really improving.

hardgainer169
02-17-2010, 09:57 PM
Recovery

Front squat 3x3 @ 195
GM 3x8 @ 125
Military Press 3x5 @ 135

hardgainer169
02-19-2010, 01:17 PM
Max:

Squat 5 @ 275
Dead 5 @ 335
Bench 5 @ 205
Chinup 2x5, 1 @ bw+45

Ouch! On my last set of chinups, I went to pull explosively and felt something tweak in my lat. I had to quit because it hurt after I let go, and now its sore as ever. I must have really pulled something in there; I thought I had good form, but something must have been off.. Hopefully it's not serious, we'll see how things go this weekend.

hardgainer169
02-22-2010, 11:44 PM
Squat 5x5 @ 245
Clean 2x2, 1 @ 190 (my lat was really sore and these made it worse, so I quit)
Bench 3x5 @ 190, 5,3 @ 185
BB row 3x5 @ 135 (again, irritating my pulled lat)

Can't wait til my lat is healed up

hardgainer169
02-24-2010, 11:26 PM
Recovery:

Front Squat 3x3 @ 190
GM 3x8 @ 125
Military Press 3x5 @ 135

Lat still a bit sore. Hopefully next week it'll be back 2 good.

Coke
02-25-2010, 06:46 AM
Way to roll bro, nice seeing you at it on a consistent basis again.

hardgainer169
03-01-2010, 06:40 PM
Yea thanks Coke, I'm in my last semester of undergrad and I've been pretty busy with senior projects and job searching, so that's why I've been kind of flakey lately. But I'm still gonna try to break some new records while I still have the free school gym membership.

Last Friday: Max day

Squat 5 @ 275
Dead (skipped due to my lat injury; gonna let it heal up all the way)
Bench 4 @ 215 (just missed No. 5; gonna get it next time!)

tried to do a few lat pulls, but I couldn't really do any yet. Maybe next time


Today: Volume

Squat 5x5 @ 245
Pwr Clean 5x2 @ 175
Bench 5x5 @ 180
Smith Row (all the cages were full): 5x5 @ 4 plates (180) My lat was still a bit sore, but it's definitely improving.

hardgainer169
03-07-2010, 10:52 PM
Last Wednesday: recovery

Front squat 3x3 @ 185
Military press 3x5 @ 140 *PR*
GMs 3x8 @ 125


Friday: max day

Squat 5 @ 275
Dead 3, 1 @ 315; pulled lat still hurtin pretty bad...startin to wonder if its ever gonna heal
cable rows a few light sets to work my back a little
Bench 4.5 @ 215; just barely missed the last one again! I'll for sure get it next week!

hardgainer169
03-11-2010, 01:31 PM
Monday: Volume

Squat 5x5 @ 245
Bench 5x5 @ 190
Row 5x5 @ 205
Clean 5x2 @ 185


Today: Max

Bench 5 @ 215 (PR) this was a real struggle, and the spotter stabilized it a little, but I did all the pushing. I'll try it once more next time.
Squat 5 @ 280
Dead 5 @ 315 Lat is still sore. Can't really push it yet.
Some dumbbell crossovers for my lat

hardgainer169
03-25-2010, 08:50 PM
I've decided to start doing the bigger biceps/triceps workout by Chase Karnes. I'm integrating it into my current workout, putting the arm day in on Wednesday and keeping monday and friday on maintenance. I'll do this for 5 or so weeks then go back to the regular TM workout.

Yesterday was my first arm day.

CG bench: 5x6 @ 145
Chin ups 5x4@bw lat was still pretty sore; gotta go easy on these. Am I ever gonna heal?
Dips 4x11@ bw
BB drag curl 2x9 @ 65, 2x9 @ 55
DB OH extension 3x15 @ 45
hammer curl 3x10 @ 30


arms are dead today. I hope I can improve my chins again.

hardgainer169
03-31-2010, 10:06 PM
Arm day today

CG bench: 5x5 @ 165
Chin ups: 5x5 @ bw AS long as I go really slow, then I seem to be ok on chins; lat still hurts, but its bearable
Dips 4x11 @ bw+10
Wide grip drag curls 2x9,3x8 @ 60
OH DB extension 3x15 @ 50
hammer curl 3x12 @ 25 each

I haven't been posting the rest of the workout because I've been maintaining on my main lifts as the workout advises.

hardgainer169
04-14-2010, 11:43 PM
CG Bench: 5x5 @ 175

Chinups 5x5 @ bw+20 finally gettin to where I can do lat work again. Just got to take it slow.

Dips 4x10 @ bw+35

Wide grip drag curls 4x10 @ 60

OH extensions 3x15 @ 60

Hammer curls 3x12 @ 25

hardgainer169
04-21-2010, 01:52 PM
last arm day on the arm program:

CG Bench 5x4 @ 180
Chinups 5x5 @ bw+25
Dips 4x11 @ bw+35
Wide grip drag curl 2x11, 2x9 @ 60
OH extension 3x12 @ 70
Hammer curl 3x12 @ 25